Hello dear one and welcome.
My name is Letitia and today I'll guide you through a yoga nidra practice for grounding,
Nervous system settling and deep rest.
This practice of yoga nidra incorporates nasya,
The placing of awareness through the 18 Marma Regions referenced within the yogic Marma tradition.
Awareness moves progressively through the body,
From the feet towards the crown.
Supporting withdrawal of the senses,
Subtle awareness and regulation of the nervous system.
Rather than concentrating intensely.
Try to sense each region softly and receptively,
Allowing awareness,
Breath and prana,
Your life force,
To gather naturally within the body.
Let's start by finding a comfortable position.
Laying down,
Allowing the whole body to settle into support.
Feel free to use blankets,
Bolsters and props.
Carefully arrange to create warmth,
Containment and ease.
And feel the ground beneath you.
The heels resting.
The calves softening.
Weight of the pelvis dropping into the earth.
The spine broadening across the floor.
The shoulders softening.
And the back of the head becoming heavy.
Let the eyes gently close.
Resting deeply in their sockets.
There is nothing to hold now.
Nothing to maintain.
Let the earth receive the whole weight of your body.
And allow your breath to move naturally for a few moments.
Without changing anything.
Simply notice the movement of the inhale and the exhale.
Let the awareness rest there for a moment.
Gentle natural flow of your breath in and out through the nostrils.
And then take two sips of air through the nose.
And a full side out through the mouth.
We'll do this two more times,
Two sips of air through the nose.
And a full exhale out through the mouth.
Picking one more of those.
And let it go and gently bring your awareness into the heart space.
Sense the soft quietness there.
Santa.
Peaceful calm at the heart.
Then allow the awareness to travel downward through the body.
Into the belly.
The pelvis.
The legs.
The feet.
Adara.
Foundation,
Support.
Ground beneath you.
And begin to notice the breath as a gentle wave through the body.
Inhale softly through the chest and the heart space.
And exhale downward through the belly,
Pelvis,
Legs and feet.
As the body settles more deeply.
Silently introduced the sound LUM.
With the exhale.
Lum a soft vibration through the pelvis and lower body.
Grounding,
Steadying,
Settling.
Lam.
Lam.
Awareness now begins moving gradually.
Through the mammoth points of the body.
And there is nothing to achieve.
Simply notice each region softly before moving to the next.
Xipra marma.
Bring awareness into the toes and soles of the feet.
Feel the contact between the feet and the earth beneath you.
The feet soften and release downwards.
And the body begins settling more deeply into support.
Gulfarm Arma.
Bring awareness to the ankles.
And spaciousness around the joints.
The lower legs become heavy and supported.
Breath remains soft and steady.
Indrabasti Marma.
Awareness moves into the calves and lower legs.
Feel the back body softening further into the ground.
The muscles release gradually without effort.
Root of the knees.
Bring awareness behind the knees.
Send softness and space through the joints.
Allow the legs to feel effortless and even more supported.
Janu Marma.
Awareness rests gently within both knees.
The breath flows quietly through the legs.
And your weight continues descending towards the earth.
URWI MARMA bring awareness into the thighs.
Feel warmth.
Heaviness.
And steady support through the upper legs.
Letting those large muscles of the body soften and settle.
Good Amarma.
Awareness moves to the base of the pelvis and pelvic floor.
Feel this grounding through the lower body.
The mantra LAM.
May arise softly here.
As a subtle vibration of steadiness and support.
Kukunda Ramarma.
Bring awareness into the hips,
Sacrum.
And the glutes region.
Feel the pelvis widening and releasing into the support beneath you.
Let your lower back soften.
Vita Bhamarma.
Your awareness moves now into the lower abdomen and inner pelvis.
The breath becomes softer and more fluid through the sacral region.
Allow yourself to sense receptivity and spaciousness within the lower body.
Nabi Marma.
Bring your awareness now to the navel and centre of your body.
Feel warm through the abdomen and the diaphragm.
Sense this quiet inner heat.
Supporting integration and continuity of the breath.
Hridaya Marma awareness moves into the center of the chest.
Feel the ribs widening softly with breath.
Let a spacious and calming vibration through the heart feel emerge.
You NILA MARMA bring awareness into the throat and neck.
The cho softens.
The tongue relaxes.
Breath moves quietly and unobstructed through the throat space.
Shringataka Marma.
Awareness moves into the tongue.
The palette.
The inner mouth.
Let your senses begin to quiet further.
And let your face soften completely.
Hannah Marma.
Bringing awareness again to the nostrils and the movement of the breath.
Feel the coolness on the inhale and warmth on the exhale.
Let your breath become increasingly subtle.
Bhanga Marma.
Awareness rests within the eyes.
The eyes soften deeply back into the head.
There is no need to focus or see.
That your forehead relax and broaden.
TAPPANI MARMA Bring awareness to the brow center.
Let spaciousness emerge behind the forehead.
As the mental activity begins to quieten naturally.
At the heap at Himarama.
Bringing awareness to the crown of the head.
Sensing spaciousness there above.
And grounding below.
The whole body rests between earth and sky.
Sense the whole body.
Together.
Feet.
Legs.
Pelvis.
Spine.
Heart,
Face,
Crown.
All 18 Marama regions connected within one field of awareness.
The breath is quiet.
The body heavy.
Nervous system completely settled.
Santa.
Adara.
Peace and foundation together.
Rest here quietly for as long as you wish.
And allow your whole system to receive the effects of the practice completely.
You
